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A top psychiatrist reveals 9 healthy ways of expressing anger without being hurtful

Published on:28 October 2020, 12:55pm IST
If you can’t control your anger, then it’s best to manage it wisely with these few simple tips and tricks. Read on to know more.
Nikita Bhardwaj
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Anger management is a must for your own peace of mind. Image courtesy: Gan Khoon Lay from the Noun Project via Creative Commons

Ever felt anger take over every inch of your body? Well, it happens to all of us once in a while, but if you end up hurting others with your words, then there’s a serious problem. No, we aren’t saying that you shouldn’t release your anger, because people who suppress their anger are often seen indulging in self-harm. 

Then what’s the right way to channelise your anger? Well, don’t fret ladies because Dr Santosh Bangar, senior consultant psychiatrist at Global Hospital will reveal how you can express your anger the healthy way. 

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Here are nine ways to manage your anger effectively
1. Walk away

This might sound a little rude, but it will be better than saying things you didn’t intend to. It is one of the simplest things you can do to handle the situation. Just go for a walk outside to calm yourself down.

2. Take deep breaths

“Deep breathing has a very good impact when it comes to calming your nerves. It improves the oxygen supply in your body, and regulates your heart rate and blood pressure,” says Dr Bangar.

healthy ways to express anger
Deep yogic breathing, amongst other things, can help. Image courtesy: Shutterstock
3. Move your body

“Vigorous exercising not just diverts your attention but it can also release pent-up emotions by releasing the ‘feel-good’ chemical, endorphin. Plus, you can release your aggression while exercising. You can also use a punching bag to release your anger and feel light,” he shares.

4. Write a journal

Sounds difficult? Even if it does, it really works. Writing down your feelings either on a piece of paper, or an email to yourself can do wonders. Also, reflecting the trigger for your anger can be a step forward.

5. Indulge in meditation or yoga

“We all know that meditation and yoga has a therapeutic effect on our minds. Deep breathing is one way of meditating. Also, if you develop the habit of meditating or doing yoga on a regular basis, then it can really prove helpful to keep you calm”, suggests Dr Bangar.

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6. Avoid alcohol when you are angry

Alcohol overpowers your emotions, making it difficult for a person to make rational decisions. It makes you more aggressive, and there is a possibility that you might get offended at the smallest of things.

7. Box your anger

“There are various ways to release your anger like hitting a pillow, scrunching a paper, hitting a punching bag, or squeezing a ball, and they actually work,” he suggests.

8. Releasing anger through creative means

Drawing, painting, or colouring can have a calming effect on the mind and can totally help you release anger effectively.

9. Get proper sleep

“A tired mind after a sleepless night can lower the anger threshold, so make restful sleep of 7-8 hours a priority,” recommends Dr Bangar.

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The last word

You also need to look out for triggers. If there are some common set of triggers that aggravate your anger, then make sure to avoid them.

Also, these are some generic tips that might or might not work. In case they don’t, then make sure to seek professional help before the situation gets out of hand.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.